Power Snatch (Or DB Snatch 3/3) 10:00 EMOM 1 Rep, starting @ 60% up to max —-2:00 Rest —- Power Clean 10:00 EMOM 1 Rep, starting @ 60% up to max
"DESIRE" (AMRAP - Reps)
5 Minutes of Burpee Box Jump-Overs 24/20
Accessory Work
3 Sets, For Quality 20 Alt V-Ups -Max Hollow Hold R: 60sec 20 Russian Twists -Max Extended Plank Hold R: 60sec
Power Snatch (Weight)
Power Clean (Weight)
Tuesday
Split Squat (Weight)
Back Rack Front Foot Elevated Split Squat Take 12:00 to Establish Max 8 Reps/Each Building to a Max for Day R: as needed b/s
1-Mile Run (Time)
Max Effort 1-Mile Run
2k Row (Time)
Max Effort 2k Row
Accessory Work
Build to a heavy 3 RM Back Squat
Wednesday
Angie (Time)
For Time: 100 pullups 100 pushups 100 situps 100 air squats
Accessory Work
3 Sets 10-12 DB Pullovers 8/8 Single Arm DB Rows
Thursday
Metcon
Every 6:00 for 5 rounds 15/10 Cal Echo Bike or 200m run 100ft Farmers Carry 70/53# 80 Double Unders 100ft Farmers Carry 70/53# 20/16 Cal Row or 200m run
Friday
Back Squat (Weight)
Take 15 minutes to build to 8 RM
Metcon (Time)
12 minute AMRAP Street Run (100m) 6 Deadlifts 225/155 (60ish%) 4 SHSPU
Saturday
Metcon (AMRAP - Reps)
Partner Fight Gone Bad: 3 rounds x 2 minute stations: